Protein umgubo: apho kuthenga, inzuzo tywaleni

Ixesha elide umgubo weeprothini enesiqulatho supplement yokutya eqhelekileyo bodybuilders kunye nezinye iimbaleki ngexesha loqeqesho. Ukwazi ukuba kwiproteni kuyinto material esisiseko ekrwada aphathelene nokubuyiselwa, ulondolozo, kunye nokukhula kwezihlunu, ukuba sikholelwe ukuba umgubo wadliswa protein - lobeko eyongayo ukufumana into eyaneleyo ezinqwenelekayo, leyo, ngaphandle, ako ngokulula.

Protein lomgubo - yintoni na le nto?

Namhlanje, amarhamente ezininzi yokuphila esempilweni kunye nemidlalo awuyazi wazibonela malunga ukutya umdla, obizwa ngokuba protein okanye ngumgubo protein. Yintoni isisahlulo ukutya? I-powder protein - umxube ubume owomileyo, umxholo osekelwe protein. Kubalulekile ukuqaphela ukuba umgubo protein, ngokuqhelekileyo kuquka ezinye ongeziweyo ngohlobo mzimba inenzuzo nokusebenza zonke iinkqubo zomzimba.

Eyona njongo iphambili ye-powder weeprothini inkxaso iimbaleki malunga nokusekwa kwinqanaba eziyimfuneko zophuhliso dystrophy. Noko ke, amayeza mihla kunye dietetics alathise ezingqondweni zoluntu yokuba kwiproteni ukutya - imveliso kuphela ezemidlalo, kodwa ukutya lokuthintela. Kufuneka kuqatshelwe ukuba isakhiwo angcangcazele iproteni kuquka ngokukodwa neetyuwa ukuba umzimba womntu kugaya gingxi ngoko omkhulu iiprotheni ekhethiweyo.

Imihlobo amakha protein

Kubalulekile kukuba umgubo othululwayo protein unako siphiwe iimpawu ezahlukileyo ngokuxhomekeke ezimotweni imveliso ethile. Ukuhlelwa abafanele isekelwe kwi parameters ezimbini eziphambili: uhlobo lwe filter kunye nomthombo protein. Ngenxa yoko, ngokungqinelana wesiko lokuqala iimpawu ukwahlula ezi ntlobo zilandelayo emigutyeni protein:

• Lo mxube yayifunyenwe ukuhluza le protini. Kufuneka kuqatshelwe ukuba kule meko iqhezu iproteni imalunga 35-85%.
• Angamvaleli, eyaziyo, ngobunyulu ephakamileyo, xa kuthelekiswa ne-mxube. Ipesenti protein FUMANA kwimeko efikelela 95%.
• A hydrolyzate ngenxa unyango protein ithekhinoloji ezintsha. Utyhutyha ngokukhawuleza kwi inwebu kwezihlunu, uze emva koko kwetyiswe ngoko nangoko. Umxholo protein kule meko malunga nama-95%.

Kuxhomekeka umthombo nezo imveliso zihlelwe ngolu hlobo:

• I protein umgubo zingafumaneka ubisi (imveliso ethandwa ekuhlaleni).
• Egg ngeeProteni.
• Komo protein (imveliso ezinqabileyo zonke thaca).
• Iiproteni imvelaphi yemifuno: ingqolowa, soy, irayisi kunye njalo njalo.
• Iiproteni equlathe inani elikhulu amacandelo. Le isethi iimveliso vyshepredstavlennyh, ngenxa apho ifumana yayimhlophe.

Ukusebenziseka imveliso

amakha protein ngabanye, nesihlobo wesekethe standard isicelo, ebandakanya zawo ezingqongileyo zilandelayo:

• ukwehla kobunzima, xa kuyimfuneko kancinane-nokugaya protini. Kule meko kuyacetyiswa ukuba kusetyenziswe imveliso entsonkothileyo ngexesha lasemini, kunye casein - naphambi kokuba uye kulala.
• Izakha qualitative Ukwanda ephilayo, amandla (umz, uqeqesho ezemidlalo kuyimfuneko ukusebenzisa iiprotini yintloya) kunye acid.
• Inkqubo ngokutsha esiqwini izihlunu emva kokuba umthwalo amandla (ezifanelekileyo casein protein).
• Body-omiswe, ngexesha apho kuyacetyiswa ukuba kusetyenziswe FUMANA yintloya protein.
• Cwangcisa ubunzima bomzimba, ongqamana kwimveliso ezifana yintloya protein mxube.

Apho ukuthenga powder protein? ixabiso lemveliso

nkongomiso Ngaphambi ukuthenga imveliso protein kufuneka kuqatshelwe ukuba kukho iiproteni Russian ezininzi eyingozi empilweni. Ezi kufuneka iquke emigutyeni ngeyona cheap, ezifana "Titan" okanye "Entente". imveliso engcono inikeza iinkampani ezifana "supersets" kunye Ironman.

Ukuza kuthi ga ngoku ixabiso zincinane lomgubo sichazwa ngaphakathi 1500-1800 engange (per 77 iinxalenye 24 grams). Unakho ukuthenga powder protein kwi ekhemisti okanye ngumpheki ivenkile. Ngokwendalo ke yinto yokuba eMoscow ukuze bathenge le mveliso akukho ngxaki, ngenxa yokuba indawo yayo yentengiso Andinamali yaneleyo ukunikela kuluhlu olubanzi ngayo nayiphi na imveliso kuba likomkhulu. ngxuba kunjalo ngokumalunga amaphondo, kodwa apha kukho nezinye ezimbini okulungileyo: Iprothini replacement lomgubo yimveliso yendalo okanye umyalelo kwiproteni nge-intanethi.

Indlela ukukhetha ngumgubo protein?

Kufuneka kuqatshelwe ukuba kufuneka singalahlekani eziliqela, phakathi ezo iingongoma eziphambili kwinkqubo yokhetho powder protein ezi zilandelayo:

• Ukutya High-osidingayo.
• Ukubakho arhente flavoring (umz, uluntu lwale mihla kudla ukhetha itshokolethi okanye protein vanilla umgubo).
• Ukubakho sweeteners eve.
• The degree of ukunyibilika imveliso emanzini.
• Ukukwazi ukulungiselela cocktail le ndlela eyamkelekileyo ukuba umntu (umzekelo, ngoku ukhetho badla uluntu zokumisa cocktails, apho kunokuqulunqwa ngaphandle kokusetyenziswa blender).
• Izinga afunxwa umzimba imveliso (umgubo iiprothini ekhemisti - kakhulu ngempumelelo ngokumalunga isisombululo item).
• Ekujoliswe orientation isicelo (umzekelo, namhlanje umgubo ziiprotein ethandwa kakhulu ukunciphisa umzimba).

Izinto eziluncedo nezingeloncedo le mveliso

Njengayo nayiphi na imveliso, iiproteins umgubo zinezibonelelo kanye nobubi. Ngoko ke, izinto eziphambili iingenelo protein ezi zinto zilandelayo:

• Ekuhlambululeni imveliso, nangona oko ukusuka kwindawo ezenziwayo kwaye ukudlala nayiphi indima xa kuziwa umzimba.
• Ukuba nokusebenziseka, kube lula ukusetyenziswa nto leyo ebangelwe ngumgubo proteinaceous. Kunokuthatha naphi, eyenza abalungele climbers, kubahambi ngeenyawo kunye nezinye iindidi zentlalo, ezi zikhokelela zokuphila abazizityebi.

Ezi mpawu okunokuzuzwa izigqibo, yithini, nibubekile nxamnye nobubi ngqo nokwakheka. Yintoni, ngoko, sinikezwe outs protein umgubo? Ngokubanzi, ekuhlalutyeni ezinye iingxaki imveliso lidlala indima ethile enye kuphela: igunya aluchananga. Kodwa le nto imbi - nje nemvukelo, ukuba abantu bayifumana intloko yazo, akukho kunzima ukuvumelana kunye ezintsha ukuthatha kwinkulungwane yamashumi amabini ananye kwanokonwabela New wakhe!

Ubunzima Loss: ngeeProteni Cocktail

Ngaphandle kwento yokuba ukutya olungumgubo nxamnye nemigaqo yomntu yendalo yaye kuthiwa kufuneka iimveliso "umntu", neeprothini ezikumgangatho ophezulu ayikho le bit ubuncinane yingozi emzimbeni, ngokulandelelana, zonke iingxaki kuphela iintloko zethu. enobunzima ezingabonakaliyo, kodwa ngokwenene kakhulu iqulathe kwi non-ukwamkeleka yimveliso ezintsha, kudla ngokukhokelela neziphumo funny kakhulu. Ngokomzekelo, malunga nezigidi ezingama-20 French nemizimba ubunzima namhlanje. Yintoni ebangela ukuba uyenze kwiimeko ezintsha kwaye wenze zomzimba wakho ngcono?

Njani milk protein? Inyaniso yokuba ukutya kwabo imihla uyakwazi ukunika imvakalelo ixesha elide ka Ukwanda, ngokulandelelana, ukuba anciphise inani elipheleleyo calories siyaphela ngabantu. Kwathi kanti, yonke into kulula. Ngoko kutheni na?

Ngaba kunokwenzeka ukuba unciphise umzimba ngale ndlela?

Ngokusekelwe oku kungasentla, sinokugqiba ukuba ngokusebenzisa i cocktails protein ukunciphisa umzimba kungenzeka kakhulu, ingakumbi xa udibanisa ukusebenzisa yabo indlela esichanekileyo ngosuku (ubuthongo elungileyo, ngcathu umsebenzi), ukutya kunye, kakade, umsebenzi ngamaxesha emzimbeni, nokuba ukomelela, umthambo okanye umdaniso.

Nangona kunjalo, kufuneka kukhunjulwe ukuba ukusetyenziswa izixa ezikhulu kakhulu cocktails zeproteni kungakhokelela nemiphumela emibi kakhulu, ingakumbi xa kuziwa kwimpilo yabafazi. Umzekelo, nangona isibakala umxholo kwimixube iiprothini umlinganiselo ebalulekileyo calcium (kwaye kunegalelo zokuthintela kwamathambo), ukusetyenziswa ngokunciphisa efanelekileyo ixesha ixesha elandisiweyo kungakhokelela ekulahlekeni ngokupheleleyo kwesi element emzimbeni.

Seta imisipha idibene nomgubo protein

Yinto akukho mfihlakalo ukuba kuluntu lwanamhlanje ngokucacileyo umkhwa ukwandisa inani leembaleki abasebenzisa emigutyeni leeprothini lokufumana umsipha ezinqinileyo. Kubalulekile ukuba uqaphele ukuba kulo mzekelo, ukuze kufikelelwe isiphumo ubuninzi ngokuphathelele ukuze bafumane ubunzima kwezihlunu kufuneka athathe 2-3 iigrem protein ikhilogramu bodyweight nganye. Kungokwemvelo ukuba abantu babe i indawo ubomi esebenzayo, asisoloko ukufumana ukutya isixa esikhulu kangaka leeprothini kunye umgangatho ukutya. Kungenxa yoko le nto yonke imihla ukuthandwa iproteni neentshukumo ukukhula imisipha luya lusiba nochatha ngokukhawuleza. Xa ufumana le mveliso, kufuneka wazi ukuba kufanelekile ukusebenzisa i iyure cocktail phambi uqeqesho okanye amabini imizuzu emva Amazing yakho.

Indlela amakha protein ekhuselekileyo nesebenzayo?

Ngomhla ukusebenza lemveliso ekuthethwa ngayo kweli nqaku liqulathe isixa esikhulu solwazi kunye nemizekelo, nto leyo eqinisekisa ngokupheleleyo ukusebenza emigutyeni protein zombini ngokwemiqathango ukwehla kobunzima, kwakunye ngokwemiqathango iseti mass kwezihlunu. Kodwa kukhuseleke kangakanani na imveliso? Apha lo mbuzo kuphela inani! Inyaniso kukuba kwimeko ukusetyenziswa powder protein ngeedosi eziphezulu kakhulu kunokuba nemiphumo emibi, ezifana basengozini enkulu diverticulitis, ukuqhina, isifo sentliziyo, isifo sezintso nkqu Oncology. Phakathi nemiphumo ngaphantsi kakhulu ukubandakanya ukutyeba kunye nesicelo ngamazwi le mveliso. Ngaloo ndlela, sinokugqiba ukuba kubalulekile ukuba adle umgubo protein ngokutsho idosi, qinisekisa ukuba Izimo ababandakanywa.

Indlela ukupheka ngumgubo protein yedwa?

Protein umgubo ukwenza ekhaya? Lula! Ukuze uqale kunilungele iya kuba ukubeka Classic isiselo protein iresiphi, njengoko apho imfuneko yaso ikhulu iigrem curd ne banana ze ugalele iglasi umxube yobisi, emva koko ubunzima akatswe yi Umxhubi okanye blender (endaweni banana angasebenzisa naluphi jam). Enye recipe kuyinto cocktail esimnadi elinye iqanda ekrwada, i icephe ubusi kunye namandongomane zinqunqwe (ukuxuba indlela iyafana lowo wangaphambili). Ngokubanzi, i-intanethi namhlanje simelwe ezahlukeneyo abanokukhetha kuzo ukulungiselela milk protein, kodwa akukho mfihlelo yeresiphi kakhulu edl - self-kwemoto, ngoko vula ubuchule, ukusetyenziswa kolwazi malunga neemveliso - nangaphezulu!